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Chicken Liver Masala

Chicken Liver Masala

Non-Vegetarian | Main Course

Prep Time Cook Time Total Time Servings
20 min 25 min 45 min 3

Ingredients

  • 500g chicken liver, cleaned and trimmed - 9.0 mg haem iron per 100g (IFCT 2017, Food Code G014, Poultry Table, Mineral & Trace Elements Table)
  • 2 medium onions, finely sliced | 3 tomatoes, finely chopped
  • 5 garlic cloves, minced | 1-inch ginger, grated
  • 2 tbsp groundnut or mustard oil
  • 1 tsp cumin seeds, 2 green cardamoms, 1 cinnamon stick
  • 2 tsp coriander powder | 1 tsp cumin powder | 1/2 tsp turmeric
  • 1 tsp Kashmiri red chilli | 1/2 tsp black pepper | 1/2 tsp garam masala
  • 1 tbsp lemon juice (finish) | Salt to taste
  • Fresh coriander + mint leaves (garnish) | 2 green chillies, slit (optional)

Method

  1. 1. Wash livers under cold running water. Remove any greenish patches (bile ducts) and visible fat. Cut into bite-sized pieces. Pat dry.
  2. 2. Marinate cleaned livers in 1/4 tsp turmeric, 1/4 tsp salt, and 1 tsp lemon juice for 10 minutes.
  3. 3. Heat oil in a wide heavy pan. Add whole spices and let them splutter for 30 seconds.
  4. 4. Add sliced onions. Cook 10–12 minutes on medium heat until deep golden.
  5. 5. Add garlic and ginger. Cook for 2–3 minutes until golden. Add all powdered spices (except garam masala). Toast for 1 minute.
  6. 6. Add tomatoes. Cook 8–10 minutes until masala is thick and oil pools at the sides.
  7. 7. Increase heat to medium-high. Add marinated livers and slit green chillies. Stir frequently. Cook 6–8 minutes - livers should be cooked through but still tender. Do not overcook.
  8. 8. Add garam masala. Cook for 1 more minute. Turn off heat.
  9. 9. Finish with lemon juice. Garnish with coriander and mint. Serve immediately.

Chicken liver is the single best dietary source of haem iron - easily absorbed at 15–35% bioavailability, versus 2–20% for plant iron. Also rich in B12 and folate. Limit to 2–3 servings per week due to high Vitamin A content.

Nutritional Information(Per Serving)

Nutrient Per Serving % RDA Men % RDA Women
Calories ~320 kcal — —
Protein ~34 g 63% (RDA: 54 g) 74% (RDA: 46 g)
Haem Iron ~15.0 mg 79% (RDA: 19 mg) 52% (RDA: 29 mg)
Vitamin B12 ~22 mcg >>RDA 2.2 mcg >>RDA 2.2 mcg
Folate ~590 mcg >>RDA 300 mcg >>RDA 220 mcg
Vitamin C ~12 mg 15% (RDA: 80 mg) 18% (RDA: 65 mg)
Carbohydrates ~14 g — —

Refrence:

Iron source data: IFCT 2017. Chicken liver: Food Code G014, Poultry Table, Mineral & Trace Elements Table (Table 5) — 9.0 mg iron per 100g. Per serving calculated as 167g (500g total ÷ 3 servings) × 9.0 mg/100g = ~15.0 mg haem iron per serving. Haem iron bioavailability (15–35%): ICMR-NIN 2020, Ch.9, Pg.167–179. RDA: Iron Ch.9 Pg.167 (Men 19 mg/day, Women 29 mg/day). B12: Ch.12.6, Pg.244 (2.2 mcg/day). Folate: Ch.12.5, Pg.236. Vitamin C: Ch.12.7, Pg.250.

Allergen Note:

High in Vitamin A (retinol) - avoid in early pregnancy (first trimester). Contains common poultry allergens.

Serving Suggestion:

Best served with soft bajra roti or whole wheat paratha. Squeeze extra lemon before eating.

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